Chanting is a form of meditation with similar psychological benefits as that of mindfulness. The practice of chanting constitutes a part of many religious practises in culture across the globe such as African, Native American, Vedic as well as Jewish. Even today, chants have been used in various rituals of cultures and are prevalent in events such as Football (football chant) or school assemblies and more.

In the past two decades, many researchers have studied psychological, neurological as well as mental health benefits of chanting. Some of these benefits are specified below.

Psychological Benefits of Chanting

Cognitive Functions

A research study conducted by a team at the University of Pennsylvania found that Mantra based chanting had effects on patients with memory loss. Brain scans of the participants were conducted before and after eight weeks of practising mantra based chanting. After eight weeks, these participants showed significant increase in the cerebral blood flow in various parts of the brain. These participants also showed improvement on neuropsychological assessments measures such as visuospatial memory and verbal memory.

The Alzheimer’s Prevention Foundation suggests Kriya Kirtan meditation, a form of chanting meditation, on its website as an easy and simple way for the elderly to practice brain stimulation exercises that can reduce the risk of memory related issues.  

Attention

Chanting is a practice of reciting a specific word, phrase, syllable, mantra or hymn, religious or non religious, either vocally or silently. This ritual disables the mind from wandering and lets it focus on a specific stimulus. Just like meditation, similar effects are observed in terms of improvement of focus and attention.

A research study conducted by the Warwick Research Services, UK, has also found benefits of Vedic Chants in children at risk of Attention Deficit Hyperactivity Disorder (ADHD). In this study, children not only showed improvement in ADHD symptoms but also better behaviour towards their peers as reported by their parents. 

Mood 

Another great benefit of chanting is its effect on mood and stress. A study on “Kriya Kirtan” by a team at the University of West Virginia found that participants who engaged in reciting the mantra of Kriya Kirtan for 12 minutes a day for a period of 12 weeks showed improvement in sleep, mood and quality of life. 

A systematic review by Lynch et al. also found similar results. The team of researchers at the Royal College of Physicians of Ireland studied 37 research papers and found a significant effect of mantra chanting on levels of anxiety, stress, psychological distress, depression, burnout and even anger. 

Anger

Chanting and meditation is widely practiced by individuals who face anger issues. Another field of research that has shown tremendous results of chanting for people who wish to learn anger management. 

An Indian research study by Dhanaraj et. al exposed their participants to listening Vedic chants. After assessing their anger and anxiety levels, pre and post test scores on  State-Trait Anxiety Inventory (STAI) as well as State-Trait Anger Expression Inventory-2 (STAXI-2) did show a significant reduction. 

The importance of meditation has been recognised by people across the globe. Mental health professionals strongly advise their clients and patients to practise mediation according to the style or form that suits them the most. Chanting is one of the many forms of meditation and practising it can guarantee psychological benefits such as cognitive functions, attention, mood and anger that further more assist good mental health. 

How to Practice Chanting based Meditation?

Happy Chant App

The Happy Chant App

Happy Chant is a revolutionary App designed to help people improve their lives through pleasant mindfulness techniques, such as meditation and chanting of mantras.

The Happy Chant App helps its users cope with stress, anxiety, a lack of concentration and much more. It doesn’t matter if you’re just a beginner or full-fledged mindfulness expert, the system is based on merits and progression: HappyChant App wants to encourage everyone to be constant, so that they will be able to enjoy more and more mental and physical benefits. 

The mobile app is available on both Apple and Android Stores. Find out more about the HappyChant App here.

Maitri Mangal Chanting Wheel

Maitri Mangal Chanting Wheel

The Mangal Maitri Chant Wheel consists of a beautiful stick with a rotating top, both made from naturally seasoned teak wood. The top has the Mangal Maitri Chant, a deep healing and wellness prayer engraved on the outer surface; as well as written on a paper, rolled and inserted on the inside surface to double the impact of the striking words that make up the prayer.

Rotate the Mangal Maitri Chant Wheel and chant the prayer or repeat the line, Aloud or in thoughts, ‘Mera Mangal, Tera Mangal, Sabka Mangal Hoy Re’ or ‘May I be happy, May you be happy, May all beings be happy’. By doing so, you are sending out positive, happy and healing vibrations to yourself and to the universe. Do this frequently, every day and at any time with mindfulness in a way to solidify peace, prosperity, happiness and wellness within and around you.

One could also use chants such as “Aum” or Vedic Chants or hymns from the Bible or other chants of choice to practise the same ritual and observe the same results of mindfulness through rotating the Maitri Mangal Chanting Wheel. Know more about the Maitri Mangal Chant Wheel here.

 References:

 Perry, Gemma & Polito, Vince & Thompson, William. (2016). Chanting Meditation Improves Mood and Social Cohesion. Proceedings of the 14th International Conference on Music Perception and Cognition. 

Dhanaraj1, K., & Srinivasan, V. B. (2019). State Anxiety and Anger levels among listeners of Vedic Mantra Chanting. The International Journal of Indian Psychology, 7(1). doi:10.25215/0701.099

Julie Lynch, Lucia Prihodova, Pádraic J. Dunne, Áine Carroll, Cathal Walsh, Geraldine McMahon, BarryWhite. 2018. Mantra meditation for mental health in the general population: A systematic review.European Journal of Integrative Medicine, Volume 23, October 2018, Pages 101-108. https://doi.org/10.1016/j.eujim.2018.09.010

Innes, Kim E.; Selfe, Terry Kit; Brundage, Kathleen; Montgomery, Caitlin; Wen, Sijin; Kandati, Sahiti; Bowles, Hannah; Khalsa, Dharma Singh; & Huysmans, Zenzi. 2018. Effects of Meditation and Music-Listening on Blood Biomarkers of Cellular Aging and Alzheimer’s Disease in Adults with Subjective Cognitive Decline: An Exploratory Randomized Clinical Trial. Published November 2018 DOI: 10.3233/JAD-180164. https://www.ncbi.nlm.nih.gov/pubmed/30320574

Aleezé Sattar Moss; Nancy Wintering; Hannah Roggenkamp; Dharma Singh Khalsa; Mark R. Waldman; Daniel Monti; & Andrew B. Newberg. Effects of an 8-Week Meditation Program on Mood and Anxiety in Patients with Memory Loss. The Journal of Alternative and Complementary Medicine VOL. 18, NO. 1. Published Online: 23 Jan 2012. https://doi.org/10.1089/acm.2011.0051

Ricardo Ramírez-Barrantes, Marcelo Arancibia,Jana Stojanova,Mauricio Aspé-Sánchez,Claudio Córdova, and Rodrigo A. Henríquez-Ch. (2019).Default Mode Network, Meditation, and Age-Associated Brain Changes: What Can We Learn from the Impact of Mental Training on Well-Being as a Psychotherapeutic Approach?Neural Plasticity. Volume 2019, Article ID 7067592. https://doi.org/10.1155/2019/70675924.  

https://www.iomcworld.org/proceedings/effects-of-vedic-mantra-chanting-on-attentiondeficit-hyperactivity-disorder-symptoms-in-young-children-results-from-quasiexperimen-50346.html

 Picture Credits:

 Bhakti Marga

OM Chanting | Bhakti Marga

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Positive thinking is the new thing in trend these days.

The phrase ‘Home Sweet Home’ has been used widely and it has a simple meaning that our home must be a place where we feel comfortable, relaxed and at peace. Considering that most people spend the majority of their time at home, creating a positive environment is very important since it tends to affect our mood, productivity and wellbeing. Being at home or coming home after a busy day should be a relaxing experience, a place where you can focus on being more mindful and reflect on your day.

To assist your journey of creating a mindful and wellness-oriented environment at home, there are many products available at the MHT Store that can truly help embed these positive factors. Along with your home environment, these products can also be placed at your work station, offices, etc. Some products that you can begin your “wellness at home” experience with are-

Awareness Calendar – Profound Experience Of Living

Awareness Calendar -Profound Experience Of Living

This calendar can help in inculcating mindfulness and increase one’s awareness. It is made of naturally seasoned teak wood and has 8 mindful activities that are on adjustable wooden panels along with the date-month slabs. It is a beautiful piece with mindfulness elements as well which makes it a perfect fit to improve the wellness aspect through physical elements at home. The Awareness Calendar can be added to your work desk or dining table or even in your bedroom as a sweet reminder for mindful activities for self and family.

Chalkboard-Space To Express

Chalkboard-Space To Express

Chalkboard is a great way to express yourself creatively and is a channel to keep communication alive amongst family members. It can be used by family members or colleagues at work to positively express themselves. It aims at channelling thoughts, emotions and feelings in a more optimistic direction. It also communicates one person’s positive thoughts to other people and impacts other people by helping them feel better as well. This elegant chalkboard made out of reclaimed teak that has hand-painted cherry buds on the wood comes with a chalk-holder and a set of colourful chalk.

Add this piece of mindfulness to your child’s room or the common space in your home where family members can share their positive thought of the day with rest of their family. It can also be added and used at your work station as place for self-affirmative reminders.

The Chalkboard is made of reclaimed teak, it comes complete with a chalk holder and a set of colourful chalks. The board can be placed or hung at a convenient place where all members of the family or colleagues at work can express themselves freely.

Buy now.

Cushion Covers – Set of 5

Cushion Covers – Set of 5

These beautiful cushion covers are precisely handwoven and have positive and affirmative words on them. They are intended to bring a sense of tranquillity and harmony when they are around you and to see such optimistic words around you on these covers will truly boost your positivity throughout the day. As you see the affirming words, they shall remind you to practice them consciously!

Buy now.

Aabhar Patra

Aabhar Patra

The word “Aabhar” means gratitude and “Patra” means vessel. The Aabhar Paatra aims at helping individuals practise the skill of paying gratitude that has shown research-based in improving emotional, psychological as well as mental health. Giving thanks is the shortest way of feeling happier.

Chiselled out of naturally seasoned teak, Aabhar Patra has beautiful, laser-cut leaf designs on each of its sides. It comes with a jute bag containing multi-coloured handmade flowers. For each time you pay gratitude, take a flower in your palm and feel genuinely thankful. Gently place the flower in the Aabhar Patra, with utmost love and gratitude.

All family members can take out some time daily to feel and express gratitude. Besides finding newer reasons to be thankful, you can express your gratitude for the same things over and over again; such as being thankful for your sumptuous meals.

Buy now.

The Now Cube – 6 Dimensions of Awareness

The Now Cube – 6 Dimensions of Awareness

“Now” is the only time in our control. The Now Cube aims at bringing us back to the present moment. Being in “Now” is necessary as it brings in a sense of calmness, rexalation, enjoyment and fulfilment.

The Now Cube is a wooden dice made from Naturally Seasoned Teak Wood, with 6 simple and highly effective activities along with each number. These simple mindfulness-based activities develop skills for conscious living, self-awareness and positive thinking.

Locate the Now Cube at your bedside table or work desk. Every time you wish to take a small break, grab the cube, roll it and instantly do as it says – mindfully. With each number comes a unique activity that will help us focus on being in “Now”.

Buy now.

Home décor and other physical objects kept within our homes tend to play a major role in increasing our positivity and maintaining our mental health as it can be calming, soothing or simply just make you smile and feel happier. Surrounding your home with things that inspire you and make you more optimistic is a great way to make your home a great place to be in. Though physical elements are not the only factor for a positive mindset , having these elements can help remind you to have a better outlook towards situations and this can make you feel better which in turn leads to a state of wellness.

 Picture Credits:

Dream Journal or dream journal is a therapeutic technique that has recently gained popularity. For most of us, our dreams do not make any sense. They are absurd,confusing, full of unrealistic situations, strange colours and most of the time, easily forgettable. 

What if there is a way to actually make sense of these dreams and also, in some cases, the underlying thoughts and patterns that might be relevant? Over the recent years, many psychologists have researched dreams, dream journaling, and also how keeping dream journals can be an insight into a person’s individuality. No two people can have the exact same dream and possibly make the same deductions out of the event!

For example, Carl Jung “observed that dreams are driven by a natural tendency to bring resolution and closure to unfinished emotional and mental problems of the day.” (Siamak Khodarahimi, 2009).

Picture Credits – Gateway to Lucid Dreaming

What is Dream Journaling?

Briefly, Dream Journaling is the act of recording your dreams. Most nights, an individual dreams for roughly 2 hours during sleep. Upon waking up, there is a small window of semi-awakeness where the dreams are at the tip of consciousness and upon completly waking up, most fade away.

The act of recording the dream (whatever you can remember) in this small window, either in a notebook, voice notes, and/or video diary, is commonly refered to as dream journaling.

Sometimes, we do have recollection of certain dreams or specific instances in a dream that remain in our consciousness. One can always start with noting those down and then start journaling all that they remember from the most recent dreams. Over the course of time, you will start seeing regualr patterns in your writings and also will be able to make deductions of what you are dreaming.

What help making these deductions? Visit the MHT Directory and choose a therapist who can help you.

Picture credits – Lucid Dreaming-Lucid Living

Why should we Dream Journal?

“Dreaming is the art of the mind. Every dream is intrinsically a creative experience. As the artists of the night, we are co-participants in weaving new creations from the complexity of our entire being.” Fariba Bogzaran and Daniel Deslauriers, Integral Dreaming: A Holistic Approach to Dreams (2012).

There are many advantages of keeping a dream journal. Here are some of them.

1. Help have lucid dreams.

What if you could actually control your dreams instead of just experiencing them? When writing or noting your dreams, you are working with both, your subconscious and conscious minds which, when working in correlation, can help you eventually be aware of when you are dreaming and when you’re not. Imagine knowing, in your dream, that you are in fact, dreaming. With a lot of work and practice, one can actually control what one dreams and what course of actions the dreams take. Imagine, no more nightmares!

2. Help create awareness about dream patterns.

When done for extendedn periods of time, dream journaling can help identify patters, reoccuring instances, familar faces, situations, insecurities, fears and even attractions that frequent one’s subconscious minds. When done right, with the right guidance, an individual can make groundbreaking deductions about one’s own psyche with the help of dream analysis.

3. Help reduce stress.

Dream journaling, like any other form of journaling, has extreme benefits for one’s physical, emotional as well as psychological health. Over the recent years, various studies have shown that everyday journaling can help reduce stress, strengthen our immune system, help fight anxiety, help stop overthinking and also slow aging. All of this plus making patterns in your dreams sounds like a fun adventure.

4. Help develop an understanding on your emotions.

It is common knowledge that emotions and thoughts go hand in hand. Dreams have a huge impact on what you think and how you feel for the whole day. One will be happily cheerful after a nice dream whereas sad, anxious and irritated after a nightmare. Chronologizing your dreams can help you make relations between your dreams and the mood on subsequent days.

5. Dream interpretation is fun!

Just being aware of your dreams, the happenings, frequent faces, various situations can really be an insightful event for most of us. Who wouldn’t want to know what our subsconscious mind is trying to fabricate!

Picture credits – Lucid Dream Society

How to Dream Journal?

Now that we know the what and the why, we have to know the how! Here are some tips that can help you get started.

1. Pick a comfortable notebook with an attached pen right by your bed

You can make video or voice journals, however, by the time you would have picked your device and opened the app, half of the dream would have been forgotten. Always first write down everything that you remember from your dream on paper and later you can transcribe it into different modes.

2. Draw images

Our dreams are primarily visual in nature, why should our dream journal be only written text? Making rough sketches initially and then filling them up with colours and shadings as in your dream can help you recollect the scene better and also make the process fun.

3. Try to focus on emotions

Instead of just writing what happened, try to consciously figure out the emotions you felt and how it’s making you feel in the present. Remember the link between feelings, emotions and thoughts!

4. Write actual names

Instead of just writing that you were out with friends, try writing where you were and with whom. Writing names will give you perspective and also help you eventually in coming up with patterns and deductions.

5. Follow a template

Following a template will help you structure your dream journal. You can always buy a dream journal, get a free template from the internet or just make your own. Key things to include – Date, time in the dream, setting, characters, emotions, any dialogues, emotions felt during the dream, emotion upon waking up, type of sleep.. so on and so forth. Always try to end the day’s dream by sketching out the visuals.

6. Download Mind Alcove App

The advancement in technology can be put to use for our mental wellbeing as well. Now you can journal your dreams using the mobile app – Mind Alcove.

Mind Alcove – Download the App Here

The Mind Alcove consists of four journaling styles: learning, one line diary, gratitude and dream. The feature of dream journaling by Mind Alcove App helps you pen down your dreams in systematic manner by describing your dream, acknowledging emotions attached to that dream and your interpretation of it. This constructive style of dream journaling helps individuals understand their thoughts and emotions present at a subconscious level and thereby resolving it accordingly.

This World’s Sleep day, let’s inculcate the habit of dream journaling and take a step towards understanding our subconscious!

MHT Store offers a wide collection of products that can help you improve the quality of your sleep. Click here to explore now.

References

1. Why Keep a Dream Journal by Erik Sangerma
2. How to start (and keep) a dream journal
3. How To Keep a Dream Journal: Tips, Examples and Templates

Picture Credits

Storyberries

How to stay Mindful & practice Positive Thinking at Home?

• February 20, 2021
• No Comments
• Blog, Mindfulness, Positive Thinking

devikaa23brijesh

Insomnia is not just a lack of sleep at night. It is a mental disorder that can make the process of sleep as well as the hours of waking up extremely difficult for an individual. It can be short-term insomnia (acute) or long-term insomnia (chronic).

Insomnia symptoms may include:

• Trouble falling asleep at night
• Frequent waking up during the night
• Waking up too early in the morning
• Not feeling well-rested after a night’s sleep
• Daytime tiredness or sleepiness
• Irritability, depression, or anxiety-like symptoms
• Difficulty paying attention, focusing on tasks, or remembering simple tasks
• Increased errors or accidents throughout the day
• Ongoing worries about sleep

It is advised to visit a sleep doctor as soon as possible to get an accurate diagnosis as well as a treatment plan that might or might not include medication.

However, research has shown that meditation and regular chanting of mantras can lead to a peaceful sleep. In order to help with this, the Happy Chant App is a well-known resource that has proven to be accurate and research-backed in this realm. Happy Chant is a revolutionary app designed to help people improve their lives through pleasant mindfulness techniques, such as meditation and chanting of mantras.

Click here to download the Happy Chant App now.

A step-by-step meditation guide for coping with Insomnia

The following is a step-by-step guide is made by an accredited meditation teacher from the Happy Chant App suggesting a 10 minutes slot to perform before heading to bed. If performed regularly, it can help achieve a sound sleep.

1. Be Cosy and Comfortable

When we start a pre-sleep meditation session, the very first thing to take care of ourselves. Be sure you feel comfortable, wear something you feel cozy in, organize your pillows or the setting in order to sit or lay. Adjust the temperature and stop for 30 seconds to check in with yourself: do you feel comfortable? If the answer is yes, you can go on to the next step.

2. Reset the space and your environment

The second step on your path to a calm sleep is about clearing the space from distractions. Be sure that all distractions are out of reach, including your phone, the television, or any source of noise. Just reset your space making it cozy, calm, and safe.

1. Sit and Breathe

Focus your mind on inhaling and exhaling, tune into the rhythm of it. Feel the natural flow of breath and notice your body movements: you should feel a sensation of full connection with yourself, from your tiptoes to your heartbeat. Inhale for 3 seconds, hold one moment and exhale for another 3 seconds. Repeat this process 5 times. 

1. Meditate a Mantra 108 times

Choose a piece of relaxing background music and a Mantra. Now repeat it 108 times – you can use the digital mala of Happy Chant to make the count easier. If you decide to use HappyChant App, don’t forget to choose the background music (relax is the one we suggest) and to set the speed of the guiding voice as slow or normal. Don’t rush too much: as you’re heading to bed, slow yourself down. It’s the end of the day and you deserve this 10 minutes to reconnect to yourself. 

While you’re repeating the mantra, try to feel the vibrations you’re producing by pronouncing the words: they’re extremely healthy for your mind and your body, as they help produce some brain waves which turn the “sleep mode” on. 

1. Thank Yourself and Your Body

You’re about to finish your meditation session: take yourself gently back to reality and after a couple of deep breaths, take a moment to check how you feel. Notice if you feel relaxed and relieved, thank yourself for gifting your mind and body with this quality time meditation. You’ve been compassionate and kind to yourself.

The Happy Chant App

Want to know more about the Happy Chant App? Click here to head to their website. You can also download it here. The Happy Chant App is available both on Play Store & App Store.

Talking to an expert can help you deal with the stressors in your life and also help you with some relaxation techniques. Click here to visit the MHT Directory where you can find the expert you are comfortable with!

References

1. WebMD
2. Mayo Clinic

Picture Credits

Spring Air

Yoga Nidra is a form of guided meditation that is also popular by other names such as “ Yogic Sleep” or “Effortless Relaxation”. Yoga nidra is derived from two Sanskrit words which means union or one pointed awareness (Yoga or Yuj) and sleep (Nidra). According to the ancient Indian scriptures, it has been practised widely by sages and their disciples. 

India is the second most sleep deprived country in the world after Japan. Therefore, MHT decides to propagate the practise originated in India’s  hinterland to improve the sleep quality and behaviours of Indians and others facing sleep related issues or disorders.

What is Yoga Nidra?

As mentioned earlier, the practise of Yoga Nidra draws one’s attention inwards through which an individual learns to surf between the two different states: state of wakefulness and state of sleep, directing the body to find its natural state of equilibrium (homeostasis). Changes can be observed in the breathing pattern as the breath balances and becomes quiet. 

Research studies have also shown positive evidence of Yoga Nidra in patients experiencing insomnia. The study by Datta et al; 2017, observed significant improvement in sleep onset latency as well as wake after sleep onset in individuals diagnosed with insomnia. Research evidence obtained by Markil et al; 2012, has found Yoga Nidra also associated with a shift towards parasympathetic dominance. 

Benefits of Yoga Nidra

1. Sleep related problems are prevalent across all age groups. One of the benefits of Yoga Nidra is that it can be practised by anyone, from children to seniors. Moreover, it can be practised by lying down or by simply being seated. 
2. One can practise Yoga Nidra for as less as 5 minutes to upto 1 hour. You can choose the length as per your comfort. You can simply plug in your earphones to a guided meditation by Eka Meditation App while in your bed and simply drift off to sleep. This makes it really easy to incorporate this practise in our daily life.
3. Yoga Nidra is also practised to reduce stress as it promotes deep relaxation through breath awareness. This, in turn, calms the nervous system, helping it relax and reduce stress. 
4. While practising guided meditation, one gets the opportunity to know more intimately about themselves and their feelings. Yoga Nidra helps individuals explore the intimate needs and emotions in that moment as well as work on releasing the long-held emotions.

How to Practice Yoga Nidra?

Practising Yoga Nidra has never been easier. The Eka Meditation App has an inbuilt feature of a guided meditation focusing on sleep. Start the guided meditation provided in the Eka Mediation App when you are ready to go to bed.

Eka Mediation : Download the App Now

The first step involves lying down on your back. Rest your arms by your side with your palm facing downwards and close your eyes. 

The next step is to follow the voice of the guided meditation by the expert in Yoga from Eka Mediation. This will help you guide your consciousness through your body.

The third step is to bring conscious awareness to your physical body. You can do this by focusing your concentration on the right side of your body first starting from your thumb, hands, legs and then feet. Do the same for the left side of your body. 

Last, feel  your body weight acting upon the surface. Now awaken the feeling of lightness for each part of your body. 

You can observe significant changes in your quality of sleep within a few days of practising Yoga Nidra. It is a habit that one can inculcate in their day to day life. Apart from its benefits in improving sleep, Yoga Nidra can also be used for distressing your mind before sleeping and acknowledging more intimate thoughts of your consciousness.

 References:

Datta, K., Tripathi, M. & Mallick, H.N. Yoga Nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Science Practice 1, 7 (2017). https://doi.org/10.1186/s41606-017-0009-4

https://www.ekhartyoga.com/articles/practice/what-is-yoga-nidra

https://ekameditation.com/2020/05/27/yoga-nidra-benefits-against-coronavirus/

https://yogainternational.com/article/view/5-benefits-of-yoga-nidra

https://beyogi.com/yoga-nidra-practice-psychic-sleep/

https://www.businesstoday.in/technology/top-story/indians-least-active-second-most-sleep-deprived-fitbit/story/387461.html

Markil N, Whitehurst M, Jacobs PL, Zoeller RF. Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of Hatha yoga. J Altern Complement Med N Y N. 2012;18:953–8. 

Picture Credits:

Openfit

  

Is happiness overrated? Maybe.. maybe not! But is constantly chasing happiness having an oppositive effect on your mental health, absolutely! This World Happiness Day, we at MHT India thought to explore the most common emotion, happiness, and look at the same with a critical eye.

Picture Credits – Northwest Asian Weekly

First, what exactly is Happiness?

Research in the field of positive psychology often defines a happy person as someone who experiences frequent positive emotions, such as joy, interest, and pride, and infrequent (though not absent) negative emotions, such as sadness, anxiety, and anger (Lyubomirsky et al., 2005). If we were to go by this outlook, a happy individual would be somebody who is joyful, cheerful, and smiling the majority of the time.

Happiness is an emotional state characterized by feelings of joy, satisfaction, contentment, and fulfillment. (Kendra Cherry., 2020). When people usually talk about happiness or being happy, they usually are referring to a set of emotions that they felt at a particular moment.

However, in today’s fast paced life, happiness is slowly turning into a goal. It is no more an experience.

Is happiness overrated?

Happiness or achieving happiness is slowly becoming a booming business for many individuals and even organizations. How many times have you come across advertisements like “Find out the secret to Happiness” or “101 ways to be happy”. Every third individual is turning into a happiness guru who is preaching multiple ways to achieve this omnipresent emotion.

However, in this marathon towards being happy, many people are actually facing the opposite effect. The constant struggle to be happy all the time is making people anxious instead. The social requirement of smiling 24*7 is causing stress and in some cases, even depression. Some of the newest evidence suggests that people who focus on living with a sense of purpose as they age are more likely to remain cognitively intact, have better mental health, and even live longer than people who focus on achieving feelings of happiness. In fact, in some cases, too much focus on feeling happy can actually lead to feeling less happy (Wang, 2011).

What can we do?

1. Identify what does the word ‘happiness’ or ‘being happy’ means to you.
   Is happiness getting a promotion at work or is it a major life event like getting married? Or is it small things like cooking daily or maybe working out? In the hustle-bustle of the 21st century, most of us have forgotten what happiness is. Identifying and writing down things, instances, people, actions, food items, experiences that make you feel happy can be the first step towards achieving a healthy sense of fulfillment and joy.
   Wish to start journaling about what makes you happy? Click here to explore the various journals available at the MHT Store.
2. Accept that happiness is a fleeting state, not a constant.
   Happiness is not a medal that can be won or a prize that can be hung on the wall. Like any other emotion that we experience, happiness will also come and go. Trying to be happy all the time will just add to the stress you might experience in hoping to achieve that goal. In turn, you would also feel upset for not being able to be happy all the time! We have to accept that happiness is an emotion that can be experienced like many other emotions across our lifespan. A study by Anderson et al., (2011) concluded that valuing happiness could be self-defeating because the more people value happiness, the more likely they will feel disappointed.
   The moment we start looking at happiness as a state to be experienced and not a goal to be achieved, happiness overrated might not be a problem anymore!
3. Set realistic goals.
   Most of the time, it is our own unreasonably high expectations that make us feel anxious, stressed and simply, not happy. Setting realistic goals for all things; from everyday chores to life goals, can help one experience actual happiness and also reduce the burden of high self-expectations.
4. Build a support system around you.
   Having a support system that genuinely values you can go a long way in not making happiness overrated but actually experiencing it just like any other emotion. Supportive friends, family, colleagues, pets, etc can actually help you feel happy. A study by Gulacti., (2010) found that perceptions of social support were responsible for 43% of a person’s level of happiness.
5. Talk to a professional.
   Wondering how to do all of the above? Talking to a professional can actually help! A therapist is trained to help you make realistic goals, look at the emotions objectively, and also help you come up with a plan of action to meet those goals.

Want help understand this emotion better and talk to a therapist? Visit the MHT Directory to find a therapist in your area who can help you with the same.

So, is happiness overrated or plainly misunderstood? I’ll let you be the judge of that!

References

1. Psychology Today
2. VeryWell Mind
3. Wall Street Journal
4. Talkspace

Being on the Autism Spectrum brings unique challenges to the table for the child as well as the family. Being a parent/sibling/caregiver of an ASD individual means a lifelong commitment towards the child’s development through ages. But the ultimate goal is to prepare our children to be independent as an adult. Our existence is temporary and that’s the bitter pill we all have to swallow eventually.

As a sister of a gifted 22-year-old boy with Fragile X Syndrome & Autism Spectrum Disorder (ASD), the thought of him having to live all by himself, in the absence of my mother and myself, in the future still haunts me at times. And I’m sure that every parent, sibling or caregiver of a child shares this fear when he/she begins transitioning to adulthood. The dreaded ‘What next?’ strikes us at that very moment.

Transitioning into adulthood with Autism

Transition to adulthood for an individual with autism means moving out of the sheltered and secure environment. Comprehensive planning helps to make the process relatively smoother for the individual and his family. For this purpose, while preparing an individualized educational program (IEP), it is important to create a 2-year transition plan for attaining employment, vocational training, post-secondary education and independent living after leaving school.

A transition plan helped us, special educators, and other professionals to chalk out realistic goals and effective course of action with the help of the available resources. By making this a standard practice, it can help us be more aware and bring about changes in society with respect to creating more opportunities and acceptance for individuals with ASD.

I would like to emphasize the importance of working on independent living skills or activities of daily life skills (ADLs), which are the fundamental skills required for taking care of oneself like self-care & hygiene, household chores, kitchen skills and cooking, money management, and safety to name a few, without which coping with the transition to adulthood would be a nightmare for the child. It made us realize that achieving independence is a journey that begins at a very young age for children with autism as they require more time and support.

Hence, it is vital to commence planning in collaboration with the family, special educators, and therapists for ADLs training at school and home. By doing so, they would less dependent and be prepared to manage in situations when they would be all by themselves. I can vouch for this through my experience with my brother who is now able to care for himself in different settings without our assistance. It wouldn’t have been possible without the constant support and guidance from the entire school staff and parents’ support group.

Further, the transition plan can include future arrangements for skill training for adults like day-habilitation centers in the city/state where a child can be enrolled after leaving school.  A day-habilitation center is a day program in the community where young adults with disabilities can receive 5-6 hours of independent skill training and therapies.[1]

Some centers also provide residential services which can be an option for future living arrangements for adults with autism which is a concern for the parents who do not have a secure accommodation and require a space where their child will be taken care of by well-trained professionals. Even though such centers are a norm in the US, there is a scarcity of such services in India as compared to the no. of individuals in need which needs to be addressed.

Picture credits – Vogue

While observing our children transition into adult life, another major concern every caregiver faces is creating financial security and independence. I have seen my parents work day in and day out, planning finances around our education and making investments for our secure future, as soon as my brother was diagnosed. From their struggle, I learned that creating trusts is a herculean task that takes a lot of effort and persistence to make a substantial pool of finance while running a household. Families, who are a part of the community, belong to different socio-economic backgrounds. Hence, it is understood that different people can have their own sets of limitations when it comes to creating financial security.

For this purpose, Government and Non-Government Organizations have been running various centres, and schemes to provide education, training and services for persons with Disabilities. The Education, Training & Service Centres for PWDs (Department for Disability Affairs and Rights) provide schemes for citizens under the NMMC area like financial assistance for scholarships, self-employment, education and training, surgery, procuring essential services, therapies and more.[2] With right guidance from the school authorities, social services and community members, many families we know were able to get financial assistance from these schemes and create a solid financial security.

This was possible only through long-term planning at an early stage. It helped us plan and navigate our way through obstacles in order to effectively reach closer to our financial goals. Along with that, it helped us provide my brother with all the vital services like special education, occupational therapy, speech therapy and more at the appropriate time with very few hiccups. This proved to be really beneficial for his overall development as he received essential training and support which in turn helped him cope with adult life in a better way.

In conclusion, I would like to say that even though the process may seem to be challenging but persistence and optimism is going to help us sail through it. An individual with ASD is not a lost cause. In fact, they have a lot of untapped potential, skills and talents that require a different approach to be understood and developed. There is hope for a better world full of understanding and acceptance for individuals with ASD. We are all in this together.

Autism Spectrum Disorder was identified over 70 years ago and since then it has undergone many revisions since the time of it’s inception. The word “Autism” came into use for the first time in 1908 when it was used to describe a subset of schizophrenic patients who were especially withdrawn and self-absorbed. On May 18, 2013, the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) mentioned the umbrella diagnosis of autism spectrum disorder (ASD). Today, Autism Spectrum Disorder is defined by two categories: 1) Impaired social communication and/or interaction. 2) Restricted and/or repetitive behaviors.

This April, Autism Awareness Month, we at MHT India aim to bring to you multiple research backed blogs, podcasts, webinars and products, curated by mental health professionals, in order to spread awareness about this mental disorder that is being seen in growing numbers in recent times.

Picture Credits – Carmen B

Autism Spectrum Disorder | Future Learn

Autism Spectrum Disorder (ASD) is defined as a neurodevelopmental disability causing difficulty with social communication and interaction with other people, as well as, restricted interests and repetitive behaviors (American Psychiatric Association, 2013). However, there is a lot more to this complex disorder.

Right from diagnosis to finding the correct treatment or child development centre can be extremely consuming for the care givers as well as for the individual on the spectrum. This process can be exceptionally difficult if you are not aware of what this complex neuro-disability actually comprises off. On the other hand, it can be daunting for mental health professionals to not have a clear understanding of the disorder that they might be dealing with.

Hence, here is one resource that can help you learn about Autism Spectrum Disorder in depth, that too from an accredited platform.

Future Learn

If you are like us who is always looking for research-backed resources to satisfy your curiosity and desire to learn about mental health? We have just the platform for you. Future Learn is an online learning platform that uses interactive tools, videos, articles, audio, and even practical activities to help the learner grasp the concepts clearly and gain research-backed knowledge for current and future needs, both academically and professionally.

Future Learn has a wide variety of courses covering many subjects such as Business & Management, Creative Arts & Media, Healthcare & Medicine, Psychology, Language, Law, Literature, Politics & Society, Teaching, Science, Engineering, Mathematics and many more. They have multiple course structures to choose from, such as short courses, ExpertTracks, Micro-credentials & Programs and even Online Degrees.

Future Learn’s online course; Understanding Autism is one of their most popular and also well-appreciated courses in the field of Psychology & Mental Health.

Understanding Autism | Course Outline

Developed by University of Kent, Understanding Autism is a CPD accredited online program; spanning over a period of 4 weeks; including weekly studies of a minimum of 3 hours.

The course covers the following topics in great depth:

• What is Autism
• Social Communication Skills
• Sensory sensitivities and Repetitive Behaviors
• Co-Occurring Conditions
• Strengths and difficulties of people on the Autism Spectrum
• Lived experiences of people on the Autism Spectrum

Want to sign up for the course or know more about their offerings? Click here.

Course requirements : The course; Understanding Autism is open for all age groups and professionals from all backgrounds. However, it would be greatly beneficial for mental health professionals who are looking for expanding their knowledge about this spectrum and also clearing the basic concepts of this neuro-developmental disorder.

Do check out the course and let us know in the comments below what your experience was like.

Happy Learning 🙂

Want to know more about Autism Spectrum Disorder and multiple resources that are available on MHT India

Why do we conduct research on a particular topic? To scientifically prove our specific point with the help of observed facts and figures. I am not a researcher nor am I thinking of becoming one but after talking to the people like me who are suffering from mental illness and what they are feeling, I decided to go the extra mile and do research on people suffering from mental health or their caregivers.

I have three mental disorders, and I wanted to prove my point that mental illness and intelligence are two different things because when I share about my mental illness with people, they think that I am weak and not be able to learn or grasp anything new or difficult but it’s not true!

To shift the mindset of people towards mentally ill people is my ultimate goal. While I was doing research on the same, I got to know it’s been decades but there is not much awareness on mental health in India. People with mental illness intentionally hide their illness at work in fear of being judged by others, because it will not happen a single day whether it will happen numerous times till you get irritated and aggressively fight or leave. Many of them resigned their jobs because of mental illness.

Picture credits – Nature

It was very sad to notice a 24 year old and 68 years old are saying the same thing that awareness is not there! Interview after interview instantly made me realize there is a huge gap between the awareness which we are getting and the acute awareness we need to create. We are not looking for sympathy, but empathy would be nice for a mentally ill person. 

In India, people are very superstitious. That is the main reason people face difficulty in accepting unconditionally the cognitive science behind the conscious mind. In the Hindi language, there is only one harsh term for mental illness i.e. Mad. We don’t even have words in our dictionary for mental illness. 

It is an ideological challenge to tell people about mental illness in India, and it’s not only a complex problem in rural areas but also in urban areas. We are undoubtedly missing an open dialogue on mental health. 

While researching, I approached people to help me out in writing a research paper but as the days passed by and I realized that nothing fruitful was going to happen then I again approached the respectful participants keeping their identity confidential and took their interview for a research book and self published it. I typically published the raw content because I genuinely wanted it to be seen nakedly as what a mentally ill person is trying gently to convey.

Mind boggling fact that came out of the independent research is extremely valuable. It tells precisely that mentally ill and mentally retard are two different terms with different meanings. People who have mental illness sincerely want to tell the truth about their illness but it is because of complex society that they remain silent. Mental illness is a result of chemical imbalance in the brain; it is not a self-generating act or problem.

I have also seen differences in my reality after taking effective medications on considerable time. It is something that I want to share and say it is okay to be not okay. Our eternal soul is greater than our conscious mind and body. We should gratefully acknowledge our spirit and seek divine guidance from within.

We should reconsider our holistic approach towards mentally ill people so that they can willingly come forward and voluntarily share their compelling story with all of us.

Author : Ms. Shivani Thapliyal

Mental Health Life Coach, Author; End of Mental Health Stigma

Let’s get united and talk about mental health in an innovative, encouraging way!

It is true that mental health can lead to many challenges for the individual and their family. Ms. Shivani’s experience provides a new lens filled with optimism and hope for others who are battling with their mental health issues. Mental Health Today wants to thanks Shivani for sharing her personal story about a mental illness and providing true awareness to people.

Want to know more about Ms Shivani and her journey?

Parents of children with autism are exposed to mental health challenges such as keeping patience, managing focus and calm, not losing hope as well as depressive and anxious thoughts. When taking care of their child, parents easily neglect their health, especially mental health. 

Moreover, the pandemic has caused additional burden on parents of children with ASD as they can no longer send them for school classes or other activities that they were earlier engaged with. Furthermore, there is no assurity in terms of when things will go back to normal. Amidst such changes, taking care of self before others becomes imperative. 

Managing mental health of parents of children with autism can now be addressed digitally. The pandemic has transformed the digital world especially in terms of healthcare. Keeping that in mind, MHT has compiled a shortlist of several mobile apps that can assist parents of children with Autism in taking good care of their mental health. 

Mind Alcove App

Download the App here

The Mind Alcove App comes with features such as journaling and mood tracking. With the help of journaling and mood tracking, parents of children with autism can understand their moods and emotions better at a go of a click. Upon gaining more awareness about self, one can take better decisions, avoid triggers causing negative moods and thereby improve their quality of life.

Download the app from your PlayStore or AppStore and take better care of your thoughts and emotions whenever parenting gets challenging and cumbersome. 

Eka Meditation App

Download the App here

The benefits of Yoga for mental health cannot be ignored. The app from Eka Meditation focuses on the same. The app focuses on mental and emotional wellbeing and seeks to help its users build a personal yoga practice at home. 

Relieve anxiety and improve sleep with guided programs comprising movement, relaxation, concentration, and meditation.

Happy Chant App

Download the App here

A unique app with features such as chanting, mindfulness and meditation. Since compassion and mental health are more important than ever right now, we came up with the idea of creating a system which helps users cope with stress, anxiety, a lack of concentration and much more. HappyChant is intended to bring positive change to people’s lives, offering a friendly and easy-to-use support system for you to practise the science of chanting mantras and thus, taking care of your mental and physical wellness.

The digital resources for mental health can be useful for parents of children with as well as without autism. Psychological practices such as journaling, mood tracking, chanting, meditation and mindfulness are some healthy habits for good mental health daily. With the help of digital revolution across the globe, practicing these habits has never been easier.

The pandemic caused by coronavirus is one of a kind situation for people across the globe. The measures undertaken to stop the spread of the virus has caused various disruptions in work and family routines. Moreover, it is a much more difficult time for parents as well as children with Autism.

Time to put your excessive worries to end. MHT Blogs have come up with unique resources for autism that can aid your child’s development even during this pandemic. Below are some activities and resources that target social skills, sensory issues, scheduling and other helpful tips for your child with autism.

1. Regularity in Daily Schedule

Parents and professionals are thoroughly aware of the fact that any individual who has autism finds it difficult to change their daily schedule or follow a new routine. Therefore, keep this in mind that if you are developing a new schedule for your child, keep it simple as well as stick with until the end of the pandemic. This can be cumbersome for parents, but I urge parents to keep the same routine everyday. 

Creating a visual schedule can help children follow it better. An example of a simple schedule is provided below that can be used as a template for many parents of children with autism:

2. Social Story for COVID-19

Sangath along with Amanda McGuinness, an organisation in India, has drafted a social story in Hindi and English that educates children with autism about COVID-19. The images provided in this social story are helpful in educating your child about coronavirus, develop good hygiene and explain why school and other places are closed during this time. 

The link to these social stories by Sangath are provided below. From here, you can download these social stories and use them to educate your child about COVID-19.

Coronavirus Social Story in Hindi

Coronavirus Social Story in English

3. Managing Sensory Issues at Home

Dysfunctional sensory systems are a common symptom of Autism as well as other developmental disabilities. Sensory Integration techniques or therapies of these senses can facilitate attention and awareness, and reduce overall arousal.  DIY sensory activities for all sensory system – visual, olfactory, oral, auditory, tactile, vestibular and proprioceptive- are all possible. Some of them are :

1. Color Mixing Sensory Bottles
2. Sensory Sniff Jars- vanilla, rose, citrus, cinnamon fragrance
3. Play a musical instrument
4. Finger Painting
5. Playing Hopscotch
6. Carrying/Lifting boxes

Read more about DIY sensory activities for autism in our previous blogs:

DIY Sensory Activities for Autism- Part I

DIY Sensory Activities for Autism- Part II

4. Stay Positive

News updates about COVID-19 can be overwhelming therefore keeping a positive mindset is an all time advice for everyone across the globe. Limit your and children’s intake of the news. Share facts about COVID-19 according to your child’s age and understanding. For you child, you are the mere source of positivity and reassurance. Try to sense their anxiety, listen to their concern, avoid being judgemental and provide them with clear information. You can also try to encourage them to stay in contact with their friends, peers and support groups by video or voice calls. 

Our last note to parents is to keep yourself as well as your children positive and healthy. Use this time to rebuild the connection with children and yourself. Ensure you and your children practise hand washing through five simple steps – wet, lather, scrub, rinse and dry. You can make a visual chart of the handwashing schedule as well. Maintain a healthy diet and sleep schedule. Good health and wellness to all!

5. Happy Chant App

Download now

A unique app with features such as chanting, mindfulness, and meditation. Since compassion and mental health are more important than ever right now, we came up with the idea of creating a system that helps users cope with stress, anxiety, a lack of concentration, and much more. HappyChant is intended to bring positive change to people’s lives, offering a friendly and easy-to-use support system for you to practice the science of chanting mantras and thus, taking care of your mental and physical wellness.

References:

 https://www.psychologytoday.com/us/blog/neuroscience-in-translation/202003/how-explain-global-health-crisis-children-autism

 https://kfan.iheart.com/featured/mansour-s-musings/content/2020-03-15-try-this-covid-19-daily-schedule-to-keep-your-kids-from-going-stir-crazy/

 https://www.autismspeaks.org/sites/default/files/flu_teaching_story_final%20%281%29.pdf

 http://www.autismsupportnetwork.com/news/autism-and-coronavirus-covid-19-993087 

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4 thoughts on “Helpful resources for Autism during Coronavirus Pandemic”

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profevan98

August 29, 2022 at 9:56 pm

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profevan98

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